Previously
difficult workouts are now impossible; easy session are now taxing - Elevated sense of
effort for the same work load

Behavioral symptoms:

Insomnia

A decrease in
appetite

A decreased sex
drive

Physiological symptoms:

An increased
resting and training heart rate - 8 or more beats per minute higher than normal

Increases in
exercise lactate

Muscles seem
to be weak and feel tender

Weight loss

Increased systolic
blood pressure

Respiratory
infections and allergic reactions increase in frequency

Psychometric symptoms:

Increases in
tension, depression, anger, fatigue and confusion

Increase in state
and trait anxiety

Decrease in
self confidence

Decrease in vigor

THE REST TEST

So, you get home feeling tired and
wonder if your planned session will do more harm than good. Is it time for a day
off? The rest test could give you the answer.

Find a quiet place to sit or lie
down, and let your mind wander. Breathe slowly and count down from 100 with each
breath out. If you don't fall asleep or doze for less than 10 minutes get your
kit on and go training. But if you doze for more than 10 minutes, replace your
planned session with the more important training option: rest.

PREVENTING OVERTRAINING

Never combine an
increase in training with a rise in occupational or emotional stress.

When you upgrade
your quantity or intensity of training, you should also increase your
calorific intake and get more rest.

Always follow three weeks of hard
training with at least one week of very easy work.

After one or two days of hard
training, plan an equal number of days of easy training.

Each week, take at least one
complete rest day, during which you do no exercise at all.

Within two hours after every
strenuous or prolonged work-out, consume ample quantities of carbohydrate.

RECOVERY OF OVERTRAINING

Really rest! Forget about trying to train - even if you've planned easy
work-outs. It's better not to train at all.